The Ninety Seconds A Day Workout Using Hand Towel

I bought a book called Muscle Blaster System in the year 1996 by Joe Nazario. It
is a book on how to build or double your muscle in just 90 seconds a day. I do this kind
of workout since I bought this book until now. I workout using this book not to build
broad muscles, but just to keep me fit and healthy.
These exercises are called Tonometrikon in which Isometric exercise and Iso-
tonic Exercise are combined.
Isometric Exercise By putting a strong pressure on muscles that are not
moving. Just like sitting in a low set and pushing it
with pressure but in actual the low set did not
moved.
Isotonic Exercise By putting a strong pressure on muscles that are
moving. Just like lifting a dumbbell or doing push-
ups.
All kinds of exercises are based into these two categories. If you are weighing sev-
enty kilos and you were performing sit-ups, the result of these is just the same as lifting
seventy kilos of barbell plates and similarly by putting seventy kilos pressure in isotonic
method by using vertical device.
This system is easy and very effective medium of exercise that is one hundred
percent sure. Anybody can do this, men and women from fifteen years of age up to fifty
years old. You do not need spend expensive gadgets and go to gym. The only gadget you
will have to use is Hand Towel.

1 of 6
Exercise No. 1
(Lower Portion of your Back)

Hook the hand-towel onto a doorknob. Hold both

edges of the hand-towel, spread your feet, and lower your
knees and pull. Stay for five seconds by putting some
pressure on your back.
Exercise No. 2 & 3
(Legs and Buttocks)

Lie down facing the floor, support your chin with

the other hand, hook the hand towel in your ankle and
hold both edges of the hand towel with the other hand.
Push the hand towel with your feet with strong pressure
and hold stay for five seconds. Repeat with the other leg.
This exercise will help to revive muscles in your upper leg
and back.
Exercise No. 4
(For Legs muscles, Ankles and Feet).

Lie down with your back level on the floor. Move

your feet upward and do not fold your knees. Hook the
hand towel near toes and keep both hands vertically
stretch. Push the hand towel with your feet and put a
strong pressure. Continue doing this and stay for five
seconds. This exercise is good for blood circulation for
those who are always standing.

2 of 6
Exercise No. 5
(For upper portion of Feet and Legs).

This position is similar as Exercise No. 4 but your

knees are bent here. Hook the hand towel in your heels.
Push the hand towel with strong pressure and stay for
five seconds.
Exercise No. 6
(For Back)

Step onto the hand towel both feet, holding the

hand towel just like in the picture below and move your
body upward with steady pressure. Continue doing this
and stay for five seconds. This exercise also helps if you
have back pain.
Exercise No. 7
(For Hips, Shoulders and upper Back)

Hold both edges of the hand-towel and put around

your neck. Put a steady pressure on the hand-towel and
begin twisting your body side to side. Repeat this exercise
five times. This exercise will help to develop muscles on
your neck, shoulders and chest.

3 of 6
Exercise No. 8
(For Neck)

Put the hand-towel behind your head and hold with

steady pressure both edges of the hand-towel and push
up and down using head. Repeat this exercise five times.

Exercise No. 9 & 10

(For Shoulders, Triceps, Back & Chest)

Put the hand-towel at the back just like in the pic-

ture. Hold the hand-towel with the hand stretched up-
ward while the hand holding the hand-towel is bent be-
hind you. Put a steady pressure by pushing. Hold your
breath for five seconds and repeat with the other hand.

Exercise No. 11 & 12

(For Shoulders & Triceps)

Hold the hand-towel with both hands with one arm

bent and the other arm stretched upward. Put a strong
pressure and hold your breath for five seconds. Repeat
with the other hand.

4 of 6
Exercise No. 13 & 14
(Additional exercise for Shoulders and Triceps)

Bend your arm behind your back with the other

arm moving upward with your elbow. Try to raise it
higher and hold your breath for five seconds. Repeat with
the other hand.

Exercise No. 15 &16

(Two Variations. For Biceps)

Hold the hand-towel with both hands and fold your

hand in front while the other hand stretches downward.
Put a strong pressure on both your hands and stay for
five seconds. You can do this in standing position or sit-
ting position.
Exercise No. 17
(For Chest, Shoulders and Back)

Hold the hand-towel in front of you. Your hand

should be forty to fifty centimeters away from the other
hand. Twist your hand by putting a steady pressure and
do not fold your elbow. Stay for two seconds every twist
and do this five times.

5 of 6
Exercise No. 18
(For Abdominals)

Lie down on the floor just like in the picture. Put

the hand-towel behind hips. Hold the hand-towel with
steady pressure. Raise both legs in thirty-degree centi-
meters and stay for five seconds. Repeat this exercise
fifty to 100 times every morning and evening before you
sleep.

6 of 6